Planning now for a healthy holiday and New Year does not have to mean deprivation, restrictive dieting, or setting yourself up for unrealistic New Year's resolutions. Check out this link to the Intuitive Eater's Holiday Bill of Rights, which is a good reminder of how to respond & eat mindfully at dinner parties or events. Here are some additional holiday eating tips to keep in mind this season:
Plan Ahead. If you know you will be eating a large meal at a family gathering or at a holiday party, eat a smaller meal that morning to save room for your feast (but do not skip meals!)
Have a Seat. Sit in a room separate from where the food is located so you are less likely to graze or eat unconsciously.
Focus on Taste. Usually holiday meals are filled with several dishes made by friends and family. Take small portions of all the foods that appeal to you and eat it only if it really tastes delicious.
Eat Slowly & Mindfully. Take your time at holiday meals to enjoy the taste of the food, and the company of your family and friends.
Listen to Your Stomach. Stop eating before you feel stuffed! Remember it can take 20-30 minutes for your stomach to tell your brain you are full. Thus, wait 20-30 minutes before going back for seconds, only if you are still hungry.
Be Social and Active. Visit with your friends and family, play games with the children, or help with cooking, cleaning or washing dishes. Though the food is wonderful and can be enjoyed, do not make it the center of attention.
Watch the Sweets. Do not bring candy into the house over the holidays if you are likely or tempted to overeat it, or at least buy it in smaller portions. Discourage friends and relatives from buying you candy as a gift, and suggest fruit baskets, flowers or other items instead. Offer your guests tea, coffee, or seasonal fruits instead of candy during visits.
Healthy Snacking. Serve (or offer to bring) healthier snacks at parties such as popcorn, vegetables with humus, fruit platters, almonds, etc. Offer unsweetened or herbal teas, water or other lower calorie beverage options. Practice moderation with alcohol since this can often lead to unconscious snacking or overeating.
Exercise. What better way to entertain than by taking a brisk walk around your neighborhood, visiting a park or the beach, or tossing around a football? Building some activity into your day can also help with stress-relief which is often needed around the holidays.
Healthier Lifestyle Habits. Americans usually participate in a Thanksgiving meal in November and a Holiday meal in December. That leaves 363 days of the year to enjoy a healthy lifestyle filled with a balanced diet and exercise.
Happy Eating & Happy Holidays!
This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website (www.brevardnutrition.com).
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